Freedom WOD Classes Warm Up: Med Ball Warm Up Movement of the Week: Calf Smash Strength: Clean 5×1 at 95% no pause Front Squat 5×1 at 95% no pause Metcon: Curtis P = Power Clean + lunge on each leg + shoulder press = 1 RepHowever today we will be doing the Curtis P

Learn More

Freedom WOD Classes Warm Up: 3 Rounds 100 M run around the building (back door to front door) 10 MB Cleans 30 Sec Hand Stand Hold 10 MB Cleans Movement of the Week: Calf Smash Strength: 15 Min Double Under Flight Simulator Metcon: 3 Rounds 400 M Run 21 KB Swing 53/35 12 HSPU Elite

Learn More

  Its that time of the year. The Open is over…. Now we get ready for Memorial Day Murph. This year the wod will be held on Saturday May 27th. Freedom WOD Classes Warm Up: 3 Rounds 14 Single Leg KB Deadlift (7 per leg) 10 KB Swings 6 Burpee Broad Jumps Movement of the

Learn More

CrossFit DNR’s 2017 CrossFit Open Team! Thank you to everyone that competed this year and to everyone that came out to supported the athletes. A BIG THANK YOU TO OUR SPONSORS: Long time gym sponsor BoxBasics www.shopboxbasics.com Standing Desk Nation, Brian Angel www.standingdesknation.com/ lululemon athletica Fort Collins, Lauren Berry Jennifer Attkisson, Physical Therapist. Make your

Learn More

Freedom WOD Classes Warm Up: W/unloaded bar bell 3 Rounds 5  Snatch Grip Deadlift 5 Hang Power Snatch 5 Snatch Balance or Over Head Squat Or Back Squat Movement of the Week: Calf Smash Strength: Snatch 5×1 at95% no pause Back Squat 5×1 at 95% no pause Metcon: 12 Min AMRAP 4 mins at each

Learn More

DNR Hooligans, don’t forget to make an appointment with Jennifer Attkisson Physical Therapist. She has moved into CFDNR and is running a DNR member special for the month of March, free assessment and a half price treatment!! Don’t wait call or email her today! Freedom WOD Classes Warm Up: Plate Warm UP Movement of the

Learn More